Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Almond paste	8%	52%	40%

Macro Nutrients

	Squash Seed Kernels	Almond paste	Recommended Dietary Allowance
Energy	193% 5590kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	368% 478g	130g per day for Men 19-50 years
Sugars	19.3% 14g	500% 363g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.07% 1.5g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	126% 48g	38g per day for Men 19-50 years
Protein	540% 302g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Almond paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	145% 580μg	183% 730μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	145% 22mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Almond paste	Recommended Dietary Allowance
Calcium	46% 460mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	504% 4.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1103% 88.2mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	372% 8.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1761% 12330mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Squash Seed Kernels versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Squash Seed Kernels vs Almond paste:

• 1 kilogram of Squash Seed Kernels has 3.3 times more Vitamin B1, 3.5 times more Vitamin B3, 6.6 times more Vitamin B5, 4 times more Vitamin B6, 19 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 2.7 times more Vitamin B2, 1.3 times more Vitamin B9 and 6.2 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Squash Seed Kernels vs Almond paste:

• 1 kilogram of Squash Seed Kernels has 3 times more Copper, 5.5 times more Iron, 4.6 times more Magnesium, 5.3 times more Manganese, 4.8 times more Phosphorus, 2.6 times more Potassium, 2.2 times more Selenium and 5.3 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 3.7 times more Calcium than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Squash Seed Kernels has 1.2 times more Energy, 1.8 times more Fat, 3.3 times more Saturated Fat, 3.7 times more Omega 6, 1.3 times more Fiber and 3.4 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 1.7 times more Omega 3, 4.5 times more Carbohydrate and 25.9 times more Sugars than Dried Pumpkin And Squash Seed Kernels.